Ground beef is a staple ingredient in many people’s diets. From hamburgers to meatballs to chili, ground beef can be found in a variety of delicious dishes. But with its high fat content, ground beef is also high in calories. So how many calories are actually in a typical ground beef patty?
What is Ground Beef?
Ground beef is made from beef trimmings left over after steaks, roasts, and other cuts are removed. Trimmings may come from various parts of the cow such as the chuck, sirloin, brisket, round, and flank. The trimmings are run through a large grinder to break down the meat into finer pieces. The result is ground beef.
There are different categories of ground beef based on the fat content:
- Lean – at least 90% lean meat and 10% fat
- Extra Lean – at least 95% lean meat and 5% fat
- Medium – contains 80% to 85% lean meat and 15% to 20% fat
- Regular – contains 73% to 76% lean meat and 24% to 27% fat
The more fat in the ground beef, the more calories it contains per serving. Leaner ground beef has fewer calories than fattier varieties.
Calories in a Ground Beef Patty
The number of calories in a ground beef patty depends on the size of the patty and the fat content of the beef:
4 oz patty
- Lean (90/10): 200 calories
- Extra Lean (95/5): 180 calories
- Medium (80/20): 220 calories
- Regular (73/27): 270 calories
6 oz patty
- Lean (90/10): 300 calories
- Extra Lean (95/5): 270 calories
- Medium (80/20): 330 calories
- Regular (73/27): 405 calories
8 oz patty
- Lean (90/10): 400 calories
- Extra Lean (95/5): 360 calories
- Medium (80/20): 440 calories
- Regular (73/27): 540 calories
As you can see, an 8 oz regular ground beef patty contains over 500 calories! Choosing a leaner ground beef can save you a significant number of calories per patty.
Calories from Protein, Fat, and Carbs
The calories in ground beef come from three macronutrients:
- Protein: Lean beef is an excellent source of protein. A 4 oz patty provides around 25g protein.
- Fat: The fat content greatly impacts the calories. More fat means more calories from fat.
- Carbs: There are no carbs in pure beef. Any carbs come from fillers, breadcrumbs, etc. that may be added.
Here is the breakdown for a 4 oz 80/20 patty:
- Protein: 25g, 100 calories
- Fat: 16g, 144 calories
- Carbs: 0g, 0 calories
As you can see, the majority of calories come from fat when it comes to higher fat ground beef. Choosing leaner beef can significantly reduce the fat and calories.
Cooking Method Affects Calories
How you cook a ground beef patty also impacts its final calorie count. The cooking method directly affects how much fat is retained in the cooked patty.
Here are how many calories are in a 4 oz 80/20 patty depending on cooking method:
- Grilled: 230 calories
- Pan fried: 250 calories
- Deep fried: 290 calories
Deep frying causes more fat to be retained compared to grilling. Whenever possible, grilling is the healthiest preparation method.
Size Matters
When getting a burger at a restaurant, the size of the patty makes a big difference in calories:
- Small burger patty: 220 calories
- Regular burger patty: 320 calories
- Large burger patty: 550 calories
The small vs large patty difference is over 300 calories! When dining out, opt for the smaller patty or junior burger.
Extra Burger Toppings
Don’t forget the extra toppings also add more calories to your burger. Some common extras and their calorie counts:
- Cheese (1 slice): 50 calories
- Bacon (2 strips): 60 calories
- Avocado (2 slices): 114 calories
- Fried egg: 90 calories
- Guacamole (1/4 cup): 115 calories
- Sauce (1 Tbsp): 50-100 calories
Loading up a burger adds calories quickly. Limiting condiments and extras can help keep the calorie count reasonable.
Healthier Ground Beef Patty Options
Here are some tips for lightening up your ground beef patties:
- Choose at least 90% lean ground beef
- Make patties thinner rather than thicker
- Grill instead of pan frying or deep frying
- Use a smaller patty size
- Limit high-calorie toppings and condiments
- Serve on a lettuce wrap instead of a bun
- Pair with a large serving of veggies rather than fries
Ground Turkey as Alternative
Replacing ground beef with lean ground turkey can further reduce the calories:
- 4 oz extra lean ground turkey patty: 140 calories
- 4 oz lean ground turkey patty: 170 calories
Ground turkey contains less saturated fat and calories than regular ground beef. Just be sure to choose lean turkey and cook thoroughly to 165°F.
Meatless Vegetable Patty
For an even lower calorie option, consider a vegetarian patty:
- Frozen veggie patty (1): 100-130 calories
- Black bean patty (1): 150-180 calories
Meatless patties made from vegetables, beans, grains and other plant-based ingredients are much lower in calories than beef. They make a healthy alternative.
Conclusion
When looking at how many calories are in a ground beef patty, the type of beef, portion size, cooking method, and extra toppings all come into play. Choosing lean beef, grilling instead of frying, and limiting extras are all ways to lighten up your burger. Replacing beef with turkey or veggie patties can also decrease the calories.
In general, a lean 4 oz beef patty will have around 200 calories while a fattier 8 oz patty can get up to 500 calories or more. Being mindful of all the factors that affect the calories in a ground beef patty allows you to still enjoy burgers while controlling your calorie intake.